According to WF Nutritionists, eating across the food rainbow is vital
healthy life - everyone should eat something from each colour range every
day. This article will help you in finding the foods to choose, in order to
boost your health.
Broccoli: Being part of the cruciferous vegetable group, it is rich
groups of phytochemicals called indoles, dithiolthiones, and
isothiocyanates that are associated with reduced cancer risk. It is a
good source of vitamins A and C (when raw or only slightly cooked),
potassium, and fibre. Broccoli is also rich in iron, folic acid, calcium and
riboflavin. It also contains large amounts of betacarotene, which is
Spinach is a rich source of iron, and vitamins and contains substances
called xanthophylls, such as lutein, important for healthy eyes.
Avocados are packed with vitamin C, fibre, potassium and vitamin E.
Wheatgrass, which help proper cell function and digestion.
Green tea: It contains high quantities of polyphenols, vitamins and
minerals. Polyphenols are powerful antioxidants that have been shown
in numerous studies to fight viruses, slow ageing, and have a beneficial
effect on health.
Tomatoes: Lycopene, the red colour in tomatoes, is a powerful
antioxidant with cancer-fighting properties.
Watermelon: The flesh contains key antioxidants, while the seeds are
rich in vitamin E, essential fats, selenium and zinc.
Strawberries: are rich in coumarins - which prevent the formation of
cancer-causing nitrosamines in the body - vitamin C and phenols, which
have strong antioxidant properties.
Pomegranate: known as "jewel of winter" has been well acclaimed for
its disease fighting antioxidant properties.
Carrot: This Bugs Bunny favourite is chock-full of beta carotene,
single carrot will supply your day's requirement of vitamin A. Carrots
have protective action against excess radiation and ultra-violet rays.
Carrots also help increase your red blood cell levels. Carrots contain B
vitamins, vitamin C, calcium and potassium.
Oranges, Sweet Potatoes, Pumpkin, Squash, Apricots, Mangoes: All are
rich in beta-carotene, which can be converted into vitamin A, as well
as vitamin C. Sweet potatoes are also a rich source of vitamin E. Aside
from protecting against aging, a range of cancers and heart disease,
any food containing beta-carotene helps keep the retina healthy and
guards against cataracts and age-related macular degeneration (AMD),
the most common cause of blindness in the elderly.
Papaya: Compared to other fruit, papaya has more carotene, which, is
converted to vitamin A. Its comparatively low calorie count makes it a
favourite with women on a diet. Papaya also has a fairly high vitamin C
content. The enzyme papain, which is present in papaya, is a good aid
to digestion. It is the ideal food for invalids because the flesh is easy to
chew and swallow.
Corn, Yellow Peppers, Turmeric and Mustard: These all contain
circumin, a potent anti-inflammatory and painkiller. Concentrated
circumin has been found to reduce pain in arthritis patients as
effectively as pharmaceutical drugs. Eating the foods or condiments
three times a day can have a mild anti-inflammatory effect.
Bananas: These are the main source of dietary potassium used in nerve
impulses - and a good source of energy.
Lemons and Grapefruit: Citrus fruit contain high levels of vitamin C, one
of the most powerful immune-boosting antioxidants. Limes have
powerful anti-septic properties and are great source of bio-flavonoids
and B Vitamins.
Soya: is an excellent source of high quality protein, is low in saturated
fats and is cholesterol free. Soya beans contain high concentrations of
several compounds which have demonstrated anti-carcinogenic
activity. These include isoflavonoids, protease inhibitors and phytic
acid. Soya diets have also been shown to reduce levels of serum
Red Cabbage: Rich in beta-carotene, to fight a range of age-related
diseases and cancers.
Blueberries and Blackberries: Fruits with a purple/blue colour, such as
black grapes, bilberries, blackcurrants and blueberries, are rich in
flavonoids - very powerful antioxidants and anti-inflammatory agents.
Eat berries when available or supplement them with concentrated
Beetroot: is a rich source of folic acid, essential for pregnant women
to reduce the risk of spina bifida and other neural-tube defects.
Cherries: Rich in anthocyanidins, a type of bioflavinoid, which fight
cancer and help combat types of arthritis and gout.
The above mentioned foods contribute towards building a strong immune
system and a healthy well-nourished body . Remember the bright, vibrant
colours of different foods which attract us - tend to be richer in key
substances that offer protection against disease.